Sprained Ankle Physiotherapy Exercises

A sprained ankle can be a terribly inconvenient injury. Sprained ankles are intensely painful, and they result in an ankle that will be weakened for weeks. After the ankle has healed,- weakness can remain in the injured foot. Luckily, there are several physiotherapy exercises that you can do to help speed your recovery time.

Stretching the Ankle

A sprained ankle is often too painful to move. As a result, over the course of healing, the muscles and tendons around the ankle will become stiff. Loosening these muscles and tendons is a top priority for those recovering from a sprained ankle. To stretch your ankle, you will use a tube sock to gradually increase your range of motion. While in a reclined position, use one hand to grab the toe of the sock, and grab the top of the sock with the other hand. Then place the foot of the sprained ankle in the middle of the sock, and gently rock the injured foot back and forth. As you do this, make a mental effort to extend the foot’s range of movement.

Strengthening the Ankle

Sprained ankles almost always weaken as a result of atrophy. The lack of use of the ankle causes the muscles to degrade around the injured ankle. Rehabilitation must be performed to safely strengthen the ankle. If the ankle is not strengthened, then it will be more susceptible to injury in the future. To strengthen the ankle, assume a standing position. Then gently shift the center of your weight onto the tips of your toes. In the process, your back heel will rise and this will gradually strengthen the ankle muscles.